Comparing Nutrients in 300 calories Clementines VS Tomatoes

Weight per 300 calories

• Clementines: 638g
• Tomatoes: 1667g

Clementines have 2.6 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Clementines or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Tomatoes	17%	9%	74%

Macro Nutrients

	Clementines	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	NA	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.7g	50% 65g	130g per day for Men 19-50 years
Sugars	81% 58.6g	60.5% 44g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	14.4% 10.5g	31.5% 23g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 10g	% 21g	g per day for Men 19-50 years
Sucrose	% 38g	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	52.6% 20g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Clementines	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.06mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.3% 153μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	346% 311mg	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Tomatoes	Recommended Dietary Allowance
Calcium	19% 191mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11% 0.89mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 134mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.43% 6.4mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	15% 553g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Clementines vs Tomatoes:

• Raw Clementines have 1.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 1.6 times more Vitamin B9, 7.1 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Clementines as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Clementines vs Tomatoes:

• Raw Ripe Red Tomatoes contain 3.6 times more Copper, 5 times more Iron, 2.9 times more Magnesium, 12.9 times more Manganese, 3 times more Phosphorus, 3.5 times more Potassium, 13.1 times more Sodium, 7.4 times more Zinc and 2.9 times more Water than Raw Clementines.
• Both Raw Clementines and Raw Ripe Red Tomatoes have similar amounts of Calcium per 300 kcal.
• Both Raw Clementines as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Clementines have 1.3 times more Sugars than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.5 times more Fat, 2.2 times more Fructose, 1.8 times more Fiber and 2.7 times more Protein than Raw Clementines.
• Both Raw Clementines and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Clementines as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.